Yogurt is one of those foods that you can enjoy at any time of the day; as a succulent breakfast, an attractive midday snack or even a delicious dessert to end the night. And while it may be plain in flavor, you can add toppings to yogurts to make them more nutritious. Since yogurt is packed with bone-building nutrients like calcium and vitamin Dit is good for protecting brittle bones.
With that said, it’s important when considering what to put in your yogurt that you choose ingredients that emphasize the benefits of the yogurt. If you are looking for more foods to help prevent your bones from aging, you may want to consider one in particular. According to emma laingPhD, RDNa national spokesperson for the Academy of Nutrition and Dietetics says the #1 best yogurt combination to prevent bone aging is yogurt with prunes.
Dr. Laing says that yogurt combined with prunes can pack a punch for strong bones.
“Recent research eating a small amount of prunes (also known as dried plums) every day has been shown to be helpful in maintaining bone strength,” says Dr. Laing. “Prunes contain potassium, magnesium, and vitamin K, as well like other bioactive compounds that have been linked to preventing bone loss.
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How to Add Prunes and Bone-Building Foods to Your Yogurt
Although prunes may not be everyone’s number one fruit choice, they do provide many benefits. Therefore, it is worth trying to incorporate them into your yogurt. As a recipe option, Dr. Laing suggests adding stewed prunes to a bowl of plain yogurt. Then he sweetens the bowl with honey or a sugar substitute and add cinnamon try. Then you can enjoy it as a nutritious breakfast or snack.
If you can’t seem to enjoy adding prunes to your yogurt, Dr. Laing suggests a second option: other fruits!
“Many fruits contain bone-building nutrients like potassium, magnesium and vitamin C and have been bound to prevent skeletal fractures,” he says.
For another recipe idea, Dr. Laing suggests grabbing a mason jar or tall glass and creating a colorful fruit and yogurt parfait.
“Top plain yogurt with whatever fresh or frozen fruit you have on hand, like strawberries, bananas, blueberries, papaya, kiwi, or pineapples,” recommends Dr. Laing. “Top the parfait with crunchy whole grain granola or other nuts or seeds to provide additional protein and magnesium.”
Adding any of these ingredients (with or without the crunch) can also be mixed into a smoothie. Dr. Laing recommends adding fresh or frozen spinach to your shake for extra amounts of vitamins A, C, K, B vitamins, calcium, potassium, and magnesium. To create a smoother drinkable yogurt, you can also add milk, water, or 100% juice when blending.
For more recipes and ideas, you can visit the Academy of Nutrition and Dietetics website.
Yogurt, in general, is a great food to add to your diet.
Whichever option you choose, Dr. Laing reckons with the benefits of adding yogurt to your diet.
“Yogurt is a versatile food on the market,” he says. “You can find it in numerous flavors. Also as regular fat, low-fat and fat-free options. And as frozen, chilled, drinkable or squeezable.”
She goes on to say that, like many dairy products, certain brands of yogurt can be excellent sources of calcium. Plus, they can be packed with protein and other “bone-building” nutrients.
“Protein, in particular, is a macronutrient that is important for supporting bone and muscle health,” says Dr. Laing. “Because muscle has such a profound influence on bone, the nutrients that support muscle also support bone, and vice versa.”
According to Dr. Laing, yogurts like GreekIcelandic, Australian, and French-style yogurt varieties are high in protein. Meanwhile, plant-based yogurts are good choices for bone health when fortified with vitamin D and calcium.
The benefits of yogurt do not stop there…
“Yogurt is unique in that it contains ‘good bacteria,’ which can help with the balance and diversity of bacteria in the gut,” says Dr. Laing. “These good bacteria have been shown to support bone and immune health, among other health benefits.”
For example, Dr. Laing explains that gut bacteria help digest food, destroy harmful microorganisms, and can even produce vitamins.
“The gut microbiome has been studied as a potential regulator of bone health,” she says. “Researchers have linked the probiotics found in yogurt with better calcium balance and decreased bone loss.”
How else to keep your bones from aging?
“An eating pattern that includes a variety of nutrient-dense foods can support bone health,” says Dr. Laing. “This is in addition to physical activities with weights and the use of medications as prescribed.”
According to Dr. Laing, these are the foods recommended by the Bone Health and Osteoporosis Foundationjust like him Dietary Guidelines for Americans:
- Dairy (such as low-fat milk and yogurt)
- Fish (such as canned sardines and salmon)
- Fruits and vegetables
- legumes
- Foods fortified with calcium and vitamin D (such as milk, soy foods, juices, and whole grains)
“These foods contain nutrients that have been shown to benefit the musculoskeletal system,” says Dr. Laing. “This includes protein, vitamins A, C, D and K, B vitamins, calcium, magnesium and potassium.”
Lastly, when it comes to promoting optimal bone health, Dr. Laing suggests finding a nutrition expert that will help meet your needs. This is because nutritional recommendations vary for people based on various factors. This includes the genetics of age, physical activity patterns, and medication use.
“Registered dietitian nutritionists can help you navigate the right food sources and the need for supplements if needed,” says Dr. Laing.
